Wods

Tuesday August 21, 2018

082118
Front Squat (Tempo Squats)
E4Min: 12 Min
6 Tempo Front squats 4240 +
10 Monster walks r/l/f/b +
8-10 Tempo Ab Rollers
5sec out 5 sec back
Mobility rest in between

BUILT
6 Tempo Goblet squats 4240 +
10 Monster walks r/l/f/b +
8-10 Abmat Sit-ups
Metcon (AMRAP - Rounds and Reps)
AMRAP: 9 Min
1-2-3-4-5-6-7-8-9-10...
Power Clean
Burpees over the Bar

RX+ 185/115
RX 165/105
Sport 115/75

BUILT:
1-2-3-4-5-6-7-8...
DB Pwr Clean
Burpee Broad Jumps

Monday August 20, 2018

082018
Shoulder Press (3-3-3-3-3-3)
E2OM: 10 Min
3 Shoulder Press + 1 Push-Press + 30 Sec Hollow Rock

*Increase weight to challenging weight

BUILT:
Even: 3 Shoulder Press + 3 Push-Press
Odd: 30 Sec Hollow Rock + 10 Lat Pull-downs
Metcon (Time)
50 DB Snatch 53/35
20 HSPU
400 M Run
40 DB Snatch
15 HSPU
200 M Run
30 DB Snatch
10 HSPU
100 M Run

RX+ 73/53 50/40/30 DB Snatch - 30/20/10 HSPU -

BUILT:
For Time
40 DB Snatch
20 Inverted Push-ups OR Push-ups
300 M Run
30 DB Snatch
15 Pushups
200 M Run
20 DB Snatch
10 Pushups
100 M Run

Saturday August 18, 2018

Kelly
Kelly Belly (Time)
5 Rounds for Time
(Split with partner)
800 M Run
60 Box Jumps 24/20
60 Wallball Squat Partner Throws 20/14
(squat explode out and throw to partner)

BUILT
Broad Jumps Or Lunges

Friday August 17, 2018

081718
Metcon (Time)
5 Rounds
200 M Farmers Carry 53/35
10 Tire Flips
10 Single Leg Deadlift
10 T2B
60 Double-Unders

-We are just moving for quality- do not rush through movements just move and complete

-bring gloves for flips

Thursday August 16, 2018

081618012918
Squat Clean (5-5-3-3-3)
BB WARM-UP
BUILD UP To a challenging 3 Rep
E3Min:15 Min
3 x Hip/Hang pull to belly button ans drop
5-5-3-3-3 Squat Clean + 1 Front squat with 5sec pause at bottom

*In between work on timing at the hip
Partner Up to share the bars

E3Min: 15 Min
BUILT:
3 DB Power Clean +
3 Front Squat +
5 Broad Jumps +
30 Sec Russian Twist
Metcon (Time)
12-9-6 reps for time of:
Hang squat cleans 125 / 85
Burpee chest-to-bar pull-ups

RX+
Burpee bar muscle-ups
165 /115

SPORT:
Burpee Pull-up
115/75

BUILT:
Single DB Squat Clean
Burpee Ring Row

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Men: 65 lb.
Women: 45 lb.

Wednesday August 15, 2018

081518
33 Rounds for Fun Endurance (Time)
For Time
Partner MB Throws
3 Rounds
10 Between Legs Forward
10 Right/left Lateral Facing Hip Toss
10 Overhead Behind Head 10
10 Forward Facung from Chest

Then

10 Rounds
Partner A: 500 M Row
Partner B: AMRAP
7 Ab-mat Sit-ups
7 KBS 53/35
7 Burpee Box Jump Over Rest
Switch

Then

10 Rounds
Partner A: Rest
Partner B: 1 Round
7 Plate Straight Leg Sit-up 45/25
7 Wallballs
7 Burpee Broad Jump
Switch

10 Rounds
Partner A: 200 M Row
Partner B: AMRAP
7 Russian Twist 53/35
7 KBS 53/35
7 Lateral Burpee Box Jump Over
Switch

BUILT
For Time
Partner MB Throws
3 Rounds
10 Between Legs Forward
10 Right/left Lateral Facing Hip Toss
10 Overhead Behind Head 10
10 Forward Facung from Chest

Then

10 Rounds
Partner A: 300 M Row (rest with remaining time)
Partner B: 2 Rounds
7 Ab-mat Sit-ups
7 KBS 53/35
7 Burpee Box Step Over
(Rest with remaining time)
Switch

Then

10 Rounds
Partner A: Rest
Partner B: 1 Round
7 Plate Straight Leg Sit-up 45/25
7 Wallballs
7 Burpee
Switch

10 Rounds
Partner A: 200 M Row
Partner B: AMRAP
7 Russian Twist 53/35
7 KBS 53/35
7 Lateral Burpee Box Step Over
Switch

Tuesday August 14, 2018

081418
Push Press
E3Min: 12 Min
10 Push Press
4 - 6 TGU

Rest with remaining time
Increase weight every round build up to about 80-90% of 10 Rep and last set Max reps

BUILT:
E3Min: 12 Min
8 Push Press
10 Turkish Sit-ups p/s
Metcon (3 Rounds for reps)
3 Rounds
For 3 Min Each
100 M Run
10 Pistols
Remaining time Max reps Pull-ups

Rest 2 Min in between each round
RX+ Max a bar Muscle Ups
BUILT Banded Pull-ups / Ring Rows or B.B. Pull-ups

Monday August 13, 2018

Football Total Time
The CrossFit Football Total
Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon (AMRAP - Reps)
Don't want to complete the CrossFit Football Total: Complete BUILT workout w/Barbell:

For 45 Min
Work 30 sec Rest 30 Sec
DB/BB Front Squats
Man Makers
Plank-Up Down
DB Power Clean
Row

*Record Total Front Squats

Saturday August 11, 2018

081118
A Hundred Partner March (Time)
Teams of 2, Split Evenly for Time - Parter Counts for one another
2000m Row
100 DB Front Rack Walking Lunges p/l 40/25 - Partner walks with
100 HSPU
100 Wall Balls (20/14)
100 Hang Power Snatch 75/55
100 Burpees over the Bar
1000 M Run

BUILT
Teams of 2, Split Evenly for Time
1600m Row
80 Walking Lunges p/l
80 Mountain Climbers
80 DB Push Press p/a
80 DB Hang Power Snatch p/a
80 Burpee Broad Jump
800 M Run

45 Min Cap

Friday August 10, 2018

081018
Bench Press (10 Min to Find Challenging 3 Rep)
Find Challenging 3 Rep
Then decrease to 75% ME

BUILT:
EMOM: 12 Min
30:30
Min 1: Slow Wall Squats
Min 2: Floor Press
Min 3: Ice Skaters
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
BUILT
150 - 120 - 90 - 60 - 30
Singles
50-40-30-20-10
Plank Hip Taps

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